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Carb-Protein Gel Boosts Endurance 13% A number of recent studies have shown that a sports drink containing carbohydrate and protein in a 4:1 ratio increases endurance and reduces exercise-related muscle damage compared to a conventional sports drink. Now a new study performed by researchers at James Madison University and published in the Journal of Strength and Conditioning Research has found that a sports energy gel containing a 4:1 ratio of carbohydrate and protein provides similar benefits relative to a conventional carbohydrate sports energy gel.  In the study, 13 trained cyclists were able to endure 13% longer on average in a ride to exhaustion when consuming a carb-protein gel every 15 minutes versus a carb-only gel. In addition, the carb-protein gel attenuated the rise in muscle damage biomarkers that was seen between the beginning and the end of the workout when the carb-only gel was consumed. Therefore, to prolong endurance performance and prevent increases in muscle damage, it is recommended that male and female cyclists consume [carbohydrate-protein] gels rather than [carbohydrate] gels during and immediately following exercise.

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